Stay Fit During the Winter

As the days get shorter and the outdoor temperature drops, there’s no avoiding the truth: Winter is coming. Many of us dislike the combination of dark and cold and tend to huddle indoors, curling up with a book, binge-watching TV shows or eating carbs for comfort. And, once the holiday season arrives, there’s so much shopping, cooking, baking and wrapping to do that there are even more reasons to get away from our healthier warm-weather exercise routines. Add holiday parties and their rich food to the mix and you have the perfect recipe for sluggishness and inactivity.

Holiday Calories and Temptations

This year, don’t give in to all of these distractions and excuses: Resist! Your body and your mind will thank you, because you’ll be fighting back against all of those additional holiday calories you’ve consumed and you’ll be producing endorphins, the feel-good hormones, through exercise, helping you to combat the winter blues that can be triggered by lack of sunshine and Vitamin D. In addition, you’ll fight off the weight gain that can accompany a sedentary winter routine and will find it easy to rock that bathing suit come summer.

Outdoor Exercise

If you’ve embraced the cold weather as a component of your Canadian identity, you will undoubtedly enjoy exercising outdoors. The air is crisp, the snow is beautiful and activity brings a healthy glow to your face. Even better: While you’re in motion, you won’t feel the cool temperatures, as long as you’re dressed properly.

For cold weather activity, dressing in layers is the best approach to remaining warm and dry. You can always remove layers if you are too warm or add layers if you aren’t warm enough. The layer closest to your skin should be made of fabric that wicks away moisture; cotton isn’t ideal because once it’s damp, it remains so. The outermost layer should resist both moisture and wind.

Plan your outdoor exercise during the day, if possible, in order to take advantage of the warmer temperatures and sunshine. Exercising earlier in the day also allows you to check it off your schedule and forget about it for the remainder of the day. If your schedule only allows for exercise in the darkness, be sure to wear bright or reflective outer gear so you are visible to motorists and can stay safe.

Winter offers you the opportunity to engage in a variety of outdoors activities, so why not try a new one? Skating, sledding, snowboarding, snowshoeing and skiing are all available. There’s no need to rush out and buy equipment; rent it and take a lesson or two to test the new moves to see if they suit you. Running and walking can also be winter activities, although they require more care – you’ll need to choose routes that are reasonably free of snow and ice and you’ll want to watch your footing more closely.

Once you’re back indoors, unless you’re wet, keep your exercise gear on for 10 to 15 minutes as your body adjusts. Losing heat from your body too rapidly can lead to post-exercise hypothermia; your body reduces its production of heat because it’s in a warm environment, but it also loses its heat stores rapidly, so don’t shock it by stripping down quickly.

Indoor Exercise

For those who don’t find the cold endearing, Canadian identities notwithstanding, there are many indoor alternatives that will keep you fit during the chilly, dark winter. The gym is an obvious option. Gyms are readily available, and they generally offer exercise equipment for those who prefer solo workouts, as well as classes for those who like some company as they sweat. Try yoga or Zumba or Pilates or all three, for example. There’s no need to choose solo exercise over classes or vice-versa; switch up your routine to prevent boredom. Gyms allow you to do it all.

If you are a runner or a walker, treadmills are practical indoor substitutes. Or, you may discover an indoor mall walking group; they usually meet in the morning before a mall opens, so you’ll have some exercise under your belt before the rest of your day begins.

Indoor exercise doesn’t mean investing in a gym membership if your budget doesn’t allow it. Community centres offer drop-in fees to use their facilities, which may include a pool, a running track or fitness classes. You can also get yourself a workout DVD; do yoga or an aerobics routine in the comfort of your own home. Walking stairs for a designated amount of time is also a great workout, as is dancing to the radio. Who says exercise isn’t fun?

Whether you choose to keep moving outdoors or indoors during the winter, don’t forget to stay hydrated. You might not feel as thirsty as you do in summer, but you need water just as much. If you’re out in the cold, a thermos of herbal tea is a good substitute; it keeps you warm without any diuretic effects.

Remember, no matter what type of winter exercise you choose, the goal is to continue exercising regularly. Why lose that muscle tone you’ve worked so hard to build, just because it’s cold? There’s an exercise for everyone, so no excuses!

Hongmei Mi – RMT

Registered Massage Therapist

Graduating from the Massage Therapy Program at Vancouver Career College, Hongmei is equipped with extensive knowledge and experience to heal and relax the human body.

What sets Hongmei apart is her background in engineering and experience as a traditional Chinese masseuse. This has allowed Hongmei to effectively design and execute treatment plans that not only treat specific areas of the body, but to also view and treat the patient comprehensively.

Whether you are looking for a specific technique or a creative combination of a few, Hongmei does it all! – Including: Swedish massage, deep tissue massage, fascial work, joint mobilization, traditional Chinese massage and foot reflexology just to name a few.

In her spare time, Hongmei enjoys appreciating what nature has to offer, whether it be hiking or gardening.

Kevin Prudencio – B.Kin, BCAK

Practicing Kinesiologist

Kevin graduated from the Kinesiology program at the University of British Columbia with special interests in active health and rehabilitation. Throughout his schooling, Kevin worked as a certified personal trainer and a cardiac rehabilitation program instructor.

Kevin has experience working with patients of all ages and a wide variety of physical abilities. Currently he also works at Vancouver Coastal Health’s knee and hip replacement program. There he applies many of the strength and conditioning principles he learned coaching varsity sports at UBC and applies them to the clinical setting focusing more on rehabilitation and return to work goals.

Kevin believes that exercise and physical activity are crucial components in physical recovery and overcoming pain. He believes in educating his clients about their conditions and developing goals to get people back to life, work and sports.

Practice what you preach; Kevin is an avid weight lifter, loves badminton, soccer and on his days off enjoys salsa and hip hop dancing.

Trevor O’Malley – BHK, MPT

Registered Physiotherapist

Trevor completed his Master of Physical Therapy and Bachelor of Human Kinetics from the University of British Columbia. As a clinician, Trevor has a special interest in sports injuries, chronic pain, and orthopedic rehabilitation.

He is an advocate of evidence-based practice, and believes that education and exercise therapy are fundamental to improving rehabilitation outcomes. Currently, he has completed his Canadian Physiotherapy Association Orthopedic Division Level 1 certification, and continues to be involved in continuing education. Trevor is a proud member of Physiotherapy Association of British Columbia, and continues to promote physiotherapy throughout the community through volunteering.

On his weekends, Trevor enjoys spending his time in the outdoors; skiing, rock climbing, and fly-fishing.

Jaspreet Kaur – BPT

Registered Physiotherapist

Jaspreet graduated as a physiotherapist from Guru Nanak Dev University in India in 2011. She is passionate in providing the best quality treatments and outcomes to her patients. Jaspreet has a strong work ethic and interpersonal skills and enjoys participating in a collaborative team approach at work.

Some of Jaspreets’ other notable achievements and skills include:

Moved to Canada in 2013, and achieved post graduate certification
(Honours) in exercise science and lifestyle management from Humber College, Ontario. Clinical expertise and experience in a variety of areas with particular emphasis on outpatient orthopedics and athletic injuries. Experience as a personal trainer at Humber College, Toronto. Working as Physiotherapist since 2011 in a variety of clinical settings
including both hospital and private practice, treating acute, chronic and sports injuries, whiplash associated disorders, work related injuries, various musculoskeletal impairments, TMJ dysfunctions and post-surgical conditions. Jaspreet also has experience with a multitude of neck, back, joint aches, pains and a variety of medical conditions and dysfunctions. Jaspreet is also involved in continuing education, workshops, seminars and research to keep her skills up to date and is constantly learning new ways to help her patients. Jaspreet believes in educating her patients about their conditions and post treatment home programs to help improve their quality of life and reach their desired goals.

Ronak Kapadia – BPT, MAPAH

Registered Physiotherapist

Ronak Kapadia completed a Bachelors of Physiotherapy at the Health Sciences Dept. of Rajiv Gandhi University in India where he underwent intensive training at an 810 bed hospital. He has worked a physiotherapist in hospitals, orthopaedic clinics, community and university settings.

After gaining a few years of work experience Ronak pursued and successfully completed a Masters degree in Physical Activity and Health from University of Erlangen-Nuremberg in Germany where he was involved in research projects and received further clinical training.

Ronak has a special interest in orthopaedic and neurological conditions. He has specialized training in manual therapy techniques as well as a Yoga certification from India. He has extensive experience in dealing with musculoskeletal pathologies, sports related injuries as well as neurological conditions. He believes in hands-on therapy and applies manual therapy techniques in many of his treatment sessions. Ronak believes in lifelong learning and yearns for knowledge by researching and engaging new strategies and techniques to further help his clients.

Ronak is a very passionate and client focused physical therapist. He has a very pleasing personality, professional attitude and takes utmost care of his patients in order to obtain the best clinical results possible.

Languages known: English, Hindi, Gujarati, understands Punjabi

In his free time Ronak likes to sing, play music, meditate and go for a walk.

Deepika Sawant – BPT, MAS (Global Health)

Registered Physiotherapist

Deepika graduated with a Bachelors of Physiotherapy from Pravara Institute of Medical Sciences, Maharashtra University of Health Science in India in 2007. She was University topper and Topper of her College with distinction in Psychology during her bachelors. (This means top of her class.) In addition, she holds a Masters degree in Global health and Human Administration services from Fairleigh Dickinson University, New Jersey, USA (2013). She worked as a Registered Physiotherapist in India in both hospital and clinic based settings.

Deepika immigrated to Canada in 2012 and completed a Canadian Healthcare Content Course at University of Toronto. She then finished her IEP program from UBC in 2015 and has passed the written and practical component of the Canadian Physiotherapy National Exam.

She uses integrated manual therapy with exercise prescription to treat Orthopedic, neurological, sports, work related and motor vehicle accident injuries. Her areas of interest are sports injuries, chronic pain, neurological conditions, post op patients and exercise prescription. In her physiotherapy practice, she works hard to educate each of her patients on strategies for self-care and integrating exercise into the daily schedule. She strongly believes that good communication and follow-ups are important factors in ensuring continued care and managing a healthy lifestyle. Deepika is fluent in English, Hindi and Marathi and understands and speaks some Punjabi and Gujarati.

In her spare time, Deepika helps students preparing for the Canadian National exam to become registered physiotherapist in Canada. Her hobbies are dancing, swimming and travelling to new places.

Parneet Sandhu- BPT, MAS

Registered Physiotherapist

Parneet Sandhu is a registered physiotherapist with more than six years of experience; 4 years in India and two years in Canada. She obtained her bachelor’s degree in Physiotherapy from one of the most reputed universities in India and subsequently completed a Masters in Administrative Sciences in BC.

As a former international athlete with an ongoing interests in health and fitness Parneet integrates her philosophies and experiences into her physiotherapy practice. Parneet follows an evidence based treatment style and coordinates with other health professionals in circle of care in order to improve treatment outcomes. She is experienced in treating patients with a variety of conditions such as orthopaedic, neurological, work related injuries, motor vehicle accident injuries, sports injuries, post-operative rehabilitation and much more.

Parneet uses her diverse skill set to empower her clients in reaching their desired goals. Parneet is also certified in Functional Dry Needling. In her free time Parneet keeps her sporting spirit alive by hiking and exploring new places.

Jonathan Heilbrunn – B.Sc (PT), CAFCI, FCAMT

Registered Physiotherapist

Jonathan Heilbrunn is a Registered Physiotherapist and graduate of the University of Western Ontario.

Clinical expertise in many areas of physiotherapy with particular emphasis on outpatient orthopedics and athletic injuries Diploma in Advanced Manual Therapy; a Fellow with the Canadian Academy of Manual Therapists Certified with the Acupuncture Foundation of Canada 15+ years experience in a variety of clinical settings treating both acute and chronic injuries stemming from sports injuries, motor vehicular accidents, various musculo-skeletal impairments, post surgical conditions, as well as normal every day aches and pains

The key to successful rehabilitation must involve educating patients on their diagnoses or injury and to help them to improve their quality of life and regain independence.